Get the blood pumping.

Breathe. Sit or Stand in place. Make note of all that is going on around you and within you. Take 3 minutes to breathe. Try this calm breathing technique we teach to those in The BIRTHFIT Prenatal Series.

[vc_video link="https://www.youtube.com/watch?v=bZtkCl1UanI"]

Functional Progression Part 2. Watch Dr. Erica here in the video below. She's moving with her body and a little more fluid with her FP-2. Spend 20 reps on each side working with the body you have today.

[vc_video link="https://www.youtube.com/watch?v=Otnv8X5h0hA"]

Activations and Mobility.

Mid Back Circuit.

Standing Banded Rows. Perform 3 x 25

Banded Face Pulls. Perform 3 x 25

Wall Angels. Perform 3 x 25

[vc_video link="https://www.youtube.com/watch?v=2W19yle5plg"]

[vc_video link="https://www.youtube.com/watch?v=qu4grrNp05Q"]

[vc_video link="https://www.youtube.com/watch?v=SkPhq6H_COc"]

Strength and Conditioning.

Turkish Get-Ups. Remember, there are about 5 basic steps the Turkish Get-Up. 1.) Set-up. See video below. 2.) Roll over to that opposite forearm. Chest is now at an angle. 3.) Bridge-up by squeezing your booty. 4.) Pull leg through to a lunge. 5.) Bring arm up from the ground and stand all the way up. Now, if you have a bigger belly or DRA, I need you to be really aware of your movement in the first and second step. When you roll to your forearm, your best should be facing between 9 and 10 o'clock. Also, if you are further a long in your pregnancy and/or feeling a little tired today, then take out the 400m run or walk. Just do 10 rounds.